Now, that was unexpected

Before work yesterday, I went for a short run (~2.5ish miles) with my friend. In the process, she lost her breakfast...and I don't mean misplaced like a set of keys.

My bad. I didn't mean to push her that hard.

In the evening, I went to Dr. Johanna Lelke's well-attended injury prevention lecture for runners at Innersport Chiropractic. She talked about how to properly warm-up, cross-train/condition, and stretch for injury-free running. While I have a routine going, I did learn something from the lecture: such as targeting ankles, knees, core, and glutes for conditioning. I already work larger and compound muscle groups as well as core, but I should keep those specific areas in mind. I also volunteered to perform examples of squats and some core exercises. If I had known it would've been more interactive, I wouldn't have worn movement restricting jeans. Ah, be stylish and fit at the same time, eh?

Ok...time for a gym workout. Reports on that later.

Slacking, hanging, and hurting

Whoops! Looks like I haven't updated this in a week! What did I do, what did I do?

Wednesday, January 20th, 2010

Finished a V4 by the Mushroom. And then climbed mostly roped routes. And fell off a 5.10b on lead after an hour of climbing. Man-oh-man...I'm in need of reconditioning. I gotta figure out how to conserve energy...or just not climb overhangs when I'm pumped.

Thursday, January 21st, 2010

Ran ~4.5miles in the rain. W00t! That's about it.

Friday, January 22nd, 2010

Not exactly a "fitness" routine, but I jugged up fixed lines at GWPC to photograph the comp. Pain ensued.

Saturday, January 23rd, 2010

Did my shoulder rehab/workout after work.

Tuesday, January 26th, 2010

A little bit of back, a little bit of quads.

5x5 Squats w/ 185lbs
20 - 2' squat jumps right after last set
5x5 Pullups +10lbs
2x10 Bulgarian split squats +50lbs (each leg)
2x10 Single-armed rows, elbow out +25lbs (each arm)

And then my shoulder routine.

Whew! Still trying to figure out what I'm going to do today.

PROTECT THIS HOUSE!

Bonus points if you can tell me whose slogan is that.

Another round of leg work today...

Deadlifts
225lbs
5 x 5 reps

Reverse lunges
+50lbs x 10 reps
+60lbs 3 x 10 reps

Single-legged swiss ball glute/ham raises
3 x 10 reps (each leg)

Core circuit
3 cycles
Sitting monkey - 1 minute
Cable Core Press - +40lbs x 10 (each side)
X-tucks - 10 reps (each side)
Birddogs - 10 reps (each side)

Annnnnnnnnd, the rotator cuff/shoulder exercise rehab, I'll spell out what it is for once:
Resistance band internal rotation - 2 x 10 reps (each side)
Resistance band external rotation - 2 x 10 reps (each side)
Straight-arm lateral resistance band low internal rotation - 2 x 10 reps (each side)
Straight-arm lateral resistance band low external rotation - 2 x 10 reps (each side)
Push-up plus w/ feet on swiss ball - 2 x 10 reps
Side plank w/ hip dips on stability disc - 2 x 10 reps (each side)
Blackbird 1 dumbbell pull down - 2 x 10 reps (each side)
Blackbird 2 dumbbell pull down - 2 x 10 reps (each side)
Reverse fly - 2 x 10 reps
"Door frame" scapula retraction - 2 x 10 reps

Diesel FIT, weekend edition

The weekend is no time to slack off and gorge on ice cream!

Saturday:
Climbed roped routes

Chest exercise:
Ring pushups 3 x 10reps
Bodyweight dips 3 x 10reps
Incline dumbbell press 3 x 10 reps 30lbs
Telle flys 3 x 12 reps, 15 lbs

Still taking it easy because of the shoulder.

Sunday:
Interval run

Mild warmup
2 x 30s w/ 30s off
2 x 60s w/ 60s off
2 x 90s w/ 90s off
2 x 120s w/ 120s off

Let's see what the new week brings.

Run, run, run your boat...wait a....

Ran ~5.4 miles today. Averaged an 8:20 pace, which is kinda slow for me.

I also realized the Kaiser Permanente Half Marathon is in 3 weeks. Thinking, "why not?" I register for it. Yayz...I'm crazy. I essentially have 2 weeks to crank myself back into shape.

Seriously, don't try this at home, kids.

A lot on my mind lately...

...so I attempt to use the gym has a healthy diversion.

Legs & Back today.

Squats:
185lbs x 8 reps
205lbs x 4
225lbs x 2
205lbs x 7
215lbs x 4
215lbs x 2

I think I overdid myself on the last round of 4, my form was breaking.

Weighted Step-ups:
3 sets
+50lbs x 10 reps (each leg)

Reverse Lunges:
2 sets
+50lbs x 12 reps (each leg)

Calf extensions (on leg press machine)
2 sets
180lbs x 10 reps, slow negatives.

Weighted Pull-ups:
+10lbs x 8 reps
+20lbs x 6 reps
+25lbs x 4 reps
+10lbs x 7 reps
+20lbs x 2 reps
+15lbs x 4 reps
+20lbs x 2 reps

I fail...it's supposed to be 2 rounds of 8, 6, 4.

Face crushers:
3 sets
60lbs x 10 reps

Y raises:
2 sets
5 lbs x 12 reps

Core circuit:
3 rounds
Kneeling cable crunch (110lbs) x 12
Wood choopers (90lbs) x 12 (each side)
Dip rack leg raises x 12

Then I did my rotator cuff therapy exercises as prescribed by the doc.

Ok...and some after workout nutrition:

2 scoops of Muscle Milk mixed with water
4 oz. of Trader Joe's Apricot Mango Greek Yogurt (full fat)

That's all folks.

Now let's see if I wake up early enough to climb before my shift tomorrow morning.

Another year....here we go.

I've been rehabbing my shoulder with Dr. Johanna Lelke at Innersport Chiropractic. So, I've haven't been able to push as hard as I've wanted to.

No matter, let's work legs/hammies, shall we?

Deadlifts, modified wave set:
135lbs x 10
185lbs x 8
235lbs x 4
285lbs x 2

Single-legged squats (per leg)
Bodyweight x 10
+20lbs x 8
+35lbs x 6

Single-legged back extentions (per leg)
Bodyweight x 10
+25lbs x 8
+35lbs x 6

Core Circuit:
45 seconds performing/repping each exercise, 3 times.
Planks w/ feet elevated/balanced on medicine ball
Russian twists with same medicine ball
Swiss ball tucks

Maybe I'll go for a run, tomorrow...